Flaky Parmesan Tilapia

This is a quick and easy way to include more fish in your life. There is only so much chicken
and red meat you can eat, so please make lots of room for fish. (Check out the Hangry Pock
ets recipe page 144 for more easy ideas for fish!) Fish is a wonderful, slimming part of the TH balanced-protein approach. If you don’t like the idea of using tilapia, use any other thin white fish of your liking. This recipe is found on page 227, in the "Oven-Baked Meats & Fish" section of the Trim Healthy Table Cookbook.

Cooking Method: Oven Baking

Courses: Dinner, Lunch

Servings: 6

Description

This is a quick and easy way to include more fish in your life. There is only so much chicken and red meat you can eat, so please make room for fish! It is a wonderful, slimming part of the balanced-protein approach in THM. This recipe is incredibly flaky and full of flavor... This recipe is found on page 227, in the "Oven-Baked Meats & Fish" section of Trim Healthy Table Cookbook.

Ingredients

2 lbs tilapia (2 pounds tilapia or other thin whitefish fillets, thawed if frozen)
4 Tbs butter (melted; 1/2 stick)
black pepper (to taste)
crushed red pepper flakes (optional)
3/4 cup Parmesan cheese (¾ cup grated Parmesan cheese; we use powder-style from the green can)
1/4 cup mayonnaise
2 tsp 0% Greek yogurt (2 heaping teaspoons)
3/4 tsp dill weed (dried dill)

Instructions

1
Preheat the oven to a high broil.
2
Rinse the fish and pat it dry. Place it in a single layer (no overlap) in an extra-large baking dish or 2 medium baking dishes. Pour the melted butter over the top and turn each fillet in the butter to coat well on both sides. Sprinkle lightly with black pepper and pepper flakes (if using).
3
Combine the Parmesan, mayo, yogurt, and dill in a bowl and stir until a paste forms. Set aside.
4
Put the fish on the second rack from the top of the oven and broil for 3 minutes.
5
Remove from the oven, turn each piece over, and smear with some Parmesan paste to cover the top of the fish (easily done with a fork). Broil for another 4 to 5 minutes, until it’s bubbling and golden brown on the top and flaky in the middle.

Note

Intro cont...
(This recipe) is a great way to get your children to start liking fish. It need not be expensive, either. You can buy 2 pounds of frozen tilapia fillets from any landlocked grocery store inexpensively and thaw them before cooking. If you don’t like the idea of using tilapia, use any other thin whitefish of your liking.
__________
MAKE A FAMILY MEAL:

For the weight-loss plan, enjoy it with a side salad and/or a veggie like broccoli tossed in butter and mineral salt or Cauli Rice (page 263).
Growing children and others at Crossover stage can enjoy it with brown rice or buttered sprouted-grain bread.

__________

Serve this recipe with a quick cooking veggie of choice such as seasoned cauli-rice, sauteed yellow or zucchini squash, or a side salad.
This family-serve recipe feeds 6 to 8 people. (You can Halve the recipe if your family is smaller or make it in full and freeze half.)

________

Flaky Parmesan Tilapia is a featured recipe in the Trim Healthy You ~ Beginner Level Home School Curriculum

Read it online: https://trimhealthymama.com/recipe/flaky-parmesan-tilapia/